As you age, maintaining a regular exercise routine becomes increasingly important for your overall health and wellness. We all know about the significant physical, mental, and quality of life improvements that regular training can bring, but did you know a lack of regular exercise is also a common risk factor for benign prostate hyperplasia (BPH)? 

In this blog, we’ll explore 6 essential exercise tips for men interested in ways to promote better prostate health and alleviate symptoms of BPH, also known as an enlarged prostate. 

Integrating Cardio Exercise

Improving your cardiovascular system can be a great start when considering how you can revamp your prostate health. Some good examples of cardio exercise to support prostate function include:

  • Jogging
  • Walking
  • Cycling 
  • Swimming
  • Hiking
  • Kickboxing
  • Water Aerobics
  • Dancing

Whichever one works best for you, the main priority should be to increase your heart rate, which improves blood flow and circulation throughout your body. Aim for at least 150 minutes of moderately intense cardio per week and prioritize consistency to maximize the benefits of cardio. 

Lower Body Strength Training

Strength training is another key component to your overall health, as it can help all areas of your exercise program. Incorporating specific strength training exercises that target the lower body and muscles surrounding the pelvic area can help protect your prostate. Here are a few examples of low-impact exercises to target your lower body:

  • Squats 
  • Lunges
  • Step-Ups
  • Deadlifts
  • Leg Press

Start off slow and listen to your body, aim for at least 2-3 strength training sessions per week with scheduled recovery days in between. As you begin to get more comfortable, consider adding resistance bands or weights for a gradual increase to your strength training. 

Core Strength Training

Strengthening your abdominal region can be particularly beneficial for men experiencing symptoms of BPH, as a strong core can help alleviate pressure on the bladder and surrounding organs. Some practical core exercises to consider adding to your routine are: 

  • Planks
  • Bridges
  • Leg Raises
  • Russian Twists
  • Bird Dogs

Developing better core strength improves your body’s overall performance, which will help reduce the risk of getting injured during other exercises/activities. Start with performing 3 sets of 10-15 reps, or hold each position for 15-30 seconds depending on the activity.

Kegel Exercises for Men

Kegel exercises are simple yet effective, and can greatly benefit men looking to protect their prostate health. Engaging in Kegels will help sharpen specific muscles that support your bladder, and bowel movements while helping to preserve sexual function. By dedicating just a few minutes per day, you can expect to see long-term benefits to your prostate health and quality of life.

To perform Kegel movements, begin by contracting your pelvic floor muscles and holding for 5 seconds, feeling as if you’re holding the flow of urine. This might feel a bit strange at first, but as you continue to get more comfortable, shoot for 3-4 sets of 10-20 Kegels per day. Another Kegel variation is quick pulses, which involve squeezing and releasing your pelvic floor muscles in a rapid repeated fashion. Start with sets of 15-20 pulses and gradually increase as you become more accustomed.

Explore the Benefits of Yoga

Yoga can become another game changer for men experiencing symptoms of an enlarged prostate. Ideal yoga poses for men seeking to enhance their prostate health include:

  • Child’s Pose
  • Cobra Pose
  • Hero Pose
  • Cobbler Pose
  • Bow Pose
  • Head-to-Knee Pose

Not only will these yoga poses help increase your range of motion and flexibility, but they’ll also help strengthen and support vital pelvic floor muscles. Introducing yoga into your workout routine can be a fantastic way of getting more low-impact exercise. For extra enjoyment, consider joining yoga classes in addition to your weekly training cycle.

Implement Interval Training

Interval training can also be a powerful way for men looking to improve their prostate health. Interval training includes a mix of high-intensity workouts followed by periods of rest or lower-intensity activities. Here are some useful interval training exercises to incorporate into your workouts:

  • Jump Roping
  • Stationary Biking 
  • Rowing Machine
  • Jumping Jacks
  • Lunges
  • Jump Squats
  • High Knees

By incorporating interval training into your routine, your body will upgrade its ability to efficiently utilize oxygen while burning more calories than you would compared to alternative workout regimens. The beauty of interval training is it can be adjusted to suit your fitness levels. For additional effectiveness, try alternating between different exercises for active circuit training. 

Maintain a Healthy Prostate with American Prostate Centers

From cardio and strength training to kegel exercises, yoga, and interval training, there are many ways to reap the benefits of consistent fitness habits. Whether you consider yourself regularly active or just starting, prioritizing exercise is essential when considering ways to improve your overall wellness and prostate health. Always be sure to consult with a healthcare professional before adding any new exercises to your workout regimen.
If you or someone you know is experiencing symptoms of an enlarged prostate or has been diagnosed with BPH, don’t hesitate to reach out and schedule an appointment with American Prostate Centers today to learn more about our treatment options for BPH.

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